The human brain is an incredibly complex device in our body. The central nervous system consumes up to 25% of all energy consumption, but its weight is a maximum of two percent of the total body weight. For full and undisturbed brain function, it is necessary to ensure the supply of carbohydrates, proteins, polyunsaturated fatty acids. Foods should contain amino acids, minerals and vitamins for the brain and memory.
Brain Connections
Let's go over the B-group vitamins that are essential for the central nervous system. They are united by the following elements:
- they contain nitrogen;
- are considered water soluble;
- have a similar effect on the body;
- are often found together in the same products;
Initially, after the discovery, scientists thought they were dealing with only one vitamin, and only in time did they discover that these are different compounds with similar properties. There are 7 essential B-group vitamins:
- B1 or thiamine- essential for a clear mind and strong memory. In addition, it reduces fatigue, as it is involved in almost all of the body's metabolic processes related to energy production.
- B2 or riboflavin- affects the quality and speed of brain response, is involved in red blood cell formation, hemoglobin synthesis and iron absorption. Riboflavin is responsible for the function of the adrenal glands, affecting vision.
- B3 or nicotinic acidis necessary for concentration, memory enhancement. Protects us from stress. Helps red blood cells transport oxygen.
- B5 or pantothenic acidis an essential element that enables the production of neurotransmitters that send electrochemical stimuli between neurons. Pantothenic acid is needed for the formation of fatty acids that are responsible for long-term memory.
- B6 or pyridoxine- also involved in the production of neurotransmitters. It also helps in the absorption of amino acids that are essential for normal brain function.
- B9 or folic acid- improves memory and speed of the thought process. It is responsible for the formation and function of the immune system and the circulatory system. It is especially important during the first trimester of pregnancy for the healthy development of the fetal nerve.
- B12- helps to form the melanin of the neuron responsible for the transmission speed of neurotransmitters. Involves the formation of red blood cells, which means that it supplies oxygen to the brain.
Antioxidants
Billions of living cells in our body are constantly exposed to free radicals - molecules with one or more missing electrons. Losing protozoa causes cells to be unable to perform their functions.
Ascorbic acid, vitamin E and beta-carotene (the metabolism of vitamin A precursors) resist damage to free radicals in brain tissue.
These vitamins improve memory and brain function.
Vitamin C is also used by the body to make neurotransmitters and brain cells. The stability and adaptation of Class B substances depends on their level.
Vitamin E is required for Alzheimer's disease, which is characterized by the following symptoms: mood swings, amnesia, irritability, aggression. It is able to increase the benefits of the action of ascorbic acid to prevent overdose.
Trace elements, amino acids, polyunsaturated fatty acids
Omega-3 fatty acids affect brain function. These are polyunsaturated fats that our body is unable to make itself. Eating foods that contain omega-3s can help protect the brain from cognitive impairment and improve concentration and memory.
Protein is essential as a building block for our body's cells and it is made up of amino acids.
Most of all, the brain needs:
- Glycineis an essential amino acid (ATA), although it is prepared by the body, it must be nourished. Glycine normalizes psychological and emotional state, stops brain function, neutralizes alcohol to some extent. This ATK improves sleep, adjusts rhythm.
- Tyrosine and phenylalaninewill fight both depression and anxiety. In a healthy body, they eliminate the symptoms of chronic fatigue, improve memory and thought processes and increase the pain threshold. Phenylalanine is the main building block of phenylethylamine that helps you fall in love. Tyrosine, on the other hand, is the most powerful antidepressant among amino acids. Thanks to this, ATK not only eliminates the signs of depression, it also relieves the symptoms of the menstrual cycle. These amino acids help to overcome caffeine addiction.
- Tryptophan- in sufficient amounts in the body relieves headaches and irritability. Tryptophan helps reduce aggression and is used to treat hyperactivity in children. Medicines containing this substance must undergo complex treatment for schizophrenia and the nervous system. It is drunk during treatment for anorexia and bulimia. To some extent, after taking this amino acid, depression disappears.
For normal brain function, you need to consume plenty of amino acids with food. The central nervous system does not function without micro-elements.
Zinc deficiency causes the development of depression, as well as neurological disorders - Alzheimer's and Parkinson's. Magnesium improves learning ability and memory. Its deficiency can cause headaches, depression and epilepsy. Copper is essential for the brain to control nerve impulses. If there is not enough in the body, neurodegenerative diseases can develop.
Fog and brain function are clear signs of iron deficiency
Which products contain useful items
The indisputable fact is that it is normal for an individual to receive the necessary vitamins to improve the memory and function of the cortex from natural foods. Let us consider which of them is best suited for the normal performance of intellectual actions.
Leading in the content of B vitamins is beans. It has a positive effect on all brain function. After peas is oatmeal - an assistant against insomnia, a good antidepressant. Then there are walnuts, raw rice (in a dark shell), green vegetables, meat and dairy products.
Eating fatty fish will help improve brain function. It contains high levels of omega-3 fatty acids, which stimulate memory and improve the perception of information.
The human brain is 60% fat, which is similar in composition to omega-3, so these acids are used to form neurons. If you eat enough of these substances, you can stop mental decline in your old age and avoid neurodegenerative diseases. Lack of omega-3 in the body can cause depression and reduce the ability to work.
Coffee contains caffeine and antioxidants that are beneficial for brain function. So a cup of aromatic drink not only stimulates in the morning, but it also has a good effect on brain function.
Caffeine allows:
- cheer up;
- increase alertness by inhibiting the synthesis of adenosine, which causes drowsiness;
- increase concentration.
Despite the controversy surrounding the aromatic drink, the caffeine and antioxidants in coffee give the brain the ability to work efficiently. Moderate coffee consumption reduces the risk of developing neurodegenerative diseases. Unfortunately, people with high blood pressure should not use this drink.
Blueberries are another useful and unique product that fights against neuronal aging and the development of brain diseases. This is due to the high content of antioxidants in berries. These substances help to improve concentration and sometimes help with short-term memory loss.
The main ingredient in curry, turmeric, gives not only the food a special taste, but also life. Curcumin helps to stimulate blood circulation and memory.
Turmeric is very useful because it:
- stimulates brain cell growth;
- fights blues and melancholy: curcumin affects the production of "mood hormones" - serotonin and dopamine;
- stimulates memory, which is especially necessary for patients with Alzheimer's disease.
By adding turmeric to tea and curry foods, you get the most out of curcumin.
Vegetables like broccoli, which most children love, are high in nutrients. One hundred grams of the plant contains more than 100% of the daily value of vitamin K: the body uses it to make fat, which is found in large amounts in brain cells.
Vitamin K helps you concentrate and the antioxidants in broccoli help your body fight brain damage.
Pumpkin seeds are also a powerful antioxidant. They contain many micro-elements: zinc, magnesium, copper, iron. It is definitely necessary to include pumpkin seeds in your diet to improve the quality of mental activity.
Eating a dark piece of chocolate or drinking cocoa is good. These foods are rich in flavonoids, antioxidants and caffeine that can improve mood and slow down the aging of the brain.
Nuts add to the list of brain-friendly foods. In addition to B-group vitamins, they are rich in: omega-3 fatty acids, antioxidants, vitamin E. Maybe the external similarity of the walnut and the human brain is not surprising?
One orange a day in the diet provides the body with a daily need for vitamin C and also prevents the aging of the brain by protecting it from free radicals. Vitamin C is abundant in tomatoes, kiwi, guava, peppers and strawberries.
Eggs are a great source of vitamins, folate and choline. They prevent brain aging and depression.
Although the effects of eggs on the body are not yet understood, the benefits of eating them have long been known.
Green tea also improves brain function. There is a lot of caffeine as well as L-thianine, which can help reduce anxiety, reduce fatigue and relax. Among other things, green tea helps to improve memory.
Finally, it must be said that a balanced diet is a relatively inexpensive and effective way to improve the functioning and memory of the human brain.
It is best to eat fresh, organic food and maintain a daily fluid intake.
Our nutrition directly affects the continuous functioning of the brain. To keep it active, in addition to nutrition, you need to exercise regularly and train your cognitive abilities.
Drugs from the pharmacy
Nowadays it is very difficult to get natural vitamins. Most nutrients are lost during food processing (sterilization, preservation, exposure to high and low temperatures). The way out of this situation is to make up for the missing elements by using analogues prepared by the pharmaceutical industry.
Vitamins for memory and brain function for adults and children can be purchased at any pharmacy. Among the very popular as one tablet contains a whole vitamin complex that is necessary for the brain. It is often combined with trace minerals. A partial method is also used that partially contains vitamins from one group, for example group B.
Preparation with one active ingredient (folic acid, vitamin C) is also produced. Their benefits include low cost, lower risk of overdose and allergic reactions.
There are vitamins that contain vitamins fortified with supplements to improve memory and focus.
Brain-stimulating amino acids and omega-3 acids stand out in particular.
Drugs to improve brain function have a positive effect on the thought process itself, sharpen concentration and improve memory. Such vitamins make a person calm and balanced. Elderly people need to take supplements and vitamins, as they tone the brain tissue, helping to restore vascular softness.
Do not expect immediate effects from taking vitamins. Changes will be visible with regular medication.
Age-related cognitive decline awaits all who have lived long enough. But preventive measures taken in a timely manner make it possible to maintain normal brain function in the future.
You need to eat a balanced diet and try to consume natural foods that contain antioxidants and vitamins for mental activity. During a period of high mental stress, seasonal shortages of fresh fruits and vegetables, in old age, it is desirable to compensate for vitamin deficiencies with synthetic drugs.